Mukati
Nhasi tinokupa pfupiso yechirongwa Max Muscle kubva kuna Kate Friedrich, iyo zvechokwadi ichave yako yeakanyanya kufarirwa masimba ekudzidziswa. Iko Workout ine dumbbells uye barbell yemapoka ese emhasuru ichakubatsira iwe kuti uvandudze zvakanyanya kunaka kwemuviri. Maawa emakirasi iwe uchasimbisa mhasuru dzemaoko uye kumashure, sunga dumbu, kunatsiridza chimiro chematako nezvidya. Kana iwe uine chinangwa chekuita kuti muviri wako uve musuru uye mameseji, saka ive shuwa yekuyedza iyo Muscle Max.
Tsananguro simba rekudzidzisa Musuru Max
Zita rechirongwa Max Muscle rinozvitaurira. Zviripachena kuti iwe uchawana rakasimba basa rekusimbisa brand mapoka ese emhasuru. Kate Friedrich anoshandisa mune yake yekurovedza dumbbells uye barbell, izvo zvinokubatsira iwe kubvisa zvakasununguka uye nzvimbo dzedambudziko. Chirongwa ichi chakakamurwa kuita zvikamu zvakati wandei, iwe unogara uchiita zvimisikidzo zvakasarudzika zvemuviri wepamusoro uye wezasi, uchiumba zororo rakanaka uye rakasimba. Simba kudzidziswa nemahara mahuremu akakosha kwete chete ekusimbisa mhasuru asiwo kupisa mafuta.
Chirongwa Max Muscle uye chinotora 70 maminetsi. Kune rimwe nerimwe boka remhasuru iwe unozoita 3-4 echinyakare masimba esimba. Kate Friedrich anogara achichinja chinzvimbo chemuviri uye huwandu hwemafambiro ekurovedza muviri sezvazvinogona zvakasiyana zvakasiyana uye zvinobudirira. Kutanga, iwe unozoshanda pane mhasuru dzemaoko, mapendekete, zvidya uye magaro uchishandisa bhawa, zvidhoma, danho papuratifomu uye elastic band. Uye pakupedzisira iwe uchaita zvemhando yepamusoro kurovera kwemhasuru dzemuviri paMat.
Chirongwa Max Muscle inogona kukamurwa muzvikamu zvakateerana zvinotevera:
- Kudziya.
- Zvemakumbo nemagaro (squats ane dumbbells uye ane barbell, mapapu ane barbell)
- Nezve zamu (kubereka dumbbells nhema, Push-UPS)
- Zvekudzoka (dhonza shamhu mumatope, dhonza madhiri mumutsetse, pullover ine barbell)
- Zvemakumbo nemagaro (mapapu padanho rine elastic band, plie-squats ane dumbbell)
- Kune mapfudzi (kubereka maoko nema dumbbells uye elastic band, dhonza iyo dumbbells kune chirebvu chako, uchisimudza mabhero mberi)
- Biceps (kusimudza dumbbells ine barbell, kusimudza dumbbells ye biceps)
- Nezve triceps (bhenji yekudhinda dumbbells pamusoro pemusoro wakagara, reverse pushups, kusimudza maoko ako neelastic tepi)
- Zvedumbu (Superman, crunches, mabhasikoro)
- Stretching
Mukuremerwa uku kunopa mutoro wakakomba kune muviri wese, saka zvinongokwana mudzidzi wepamberi. Kune avo vachangotanga kudzidziswa, iwe unogona kuita nezviyero zvishoma - mune ino kesi, chirongwa ichi ndechemunhu wese. Kana iwe uchitsvaga yakareruka sarudzo uremu kudzidziswa kuti usimbise mhasuru, tarisa kune yakaoma ICE Series kubva kuna Kate Frederick. Mukosi iyi, yakanyatsobatanidzwa cardio uye kurema kudzidziswa izvo zvinobatsira iwe kwete chete kuti usimbise mhasuru dzako asiwo kupisa zvakawandisa mafuta.
Kurema dumbbells uye mabhero echirongwa Musce Max sarudza pane hwesimba ravo. Kune vasikana iwe unogona kushandisa dumbbells inorema 3 kusvika 8 kg, bhawa - kusvika pamakirogiramu makumi maviri. Kune iro rezasi muviri zvichiteerana tora huremu hunorema kune hwepamusoro muviri - zviri nyore. Kana iwe usina mabhero, iwe unogona chete kushandisa dumbbells. Nhanho-kumusoro chikuva uye yakasununguka ribhoni zvakasarudzika.
Chirongwa Max Muscle
1. Kate Friedrich anopa inoshamisa simba kudzidziswa kuvaka yakasimba mhasuru muviri. Iwe unenge uchishanda nemahara mahuremu kusimbisa ese mhasuru boka.
2. Kubudikidza nekushandiswa kwemimwe michina, Kate anopa akawanda akasiyana maekisesaizi emapoka ese emhasuru izvo zvakare Zvinosiyana nhanho yekufamba uye nekumhanya kwechidzidzo, saka kunyangwe chirongwa cheawa rimwe chete chinobhururuka.
3. Uchavandudza chimiro chechidya chako, magaro, maoko, uye uwane dumbu rakatsetseka. Inguva yekukanganwa nezvedambudziko nzvimbo!
4. Semazuva ese Kate Friedrich anopa yakakwira yepamusoro mhando simba rekutakura. Iwe uchaita zvinyowani zvekudzidzira zveese mapoka emhasuru: triceps, biceps, mapfudzi, chifuva, musana, dumbu, makumbo uye magaro.
5. Kate Friedrich ndemumwe wevarairidzi vashoma vanogara vachigadzira zvirongwa zvemudzidzi wepamberi. Uye iwe unogona kusiyanisa iyo yakaoma nhanho zvinoenderana nehuremu hwemabhero uye madhibheri.
6. Kudzidziswa kwesimba kwakakosha kwehunhu hwekureruka, kukurumidza metabolism uye nekuvandudza muviri.
7. Chirongwa ichi chinokwezva kune avo vasingade Cardio kurovedza muviri uye plyometrics. Pano hazvisi.
8. Kune makirasi iwe auchazoda mimwe michina: tsvimbo nemavhiri, seti yemakomba, danho chikuva, elastic band.
9. Kana iwe uchida kudzikira uremu nekukurumidza uye zvine mutsindo, senge Musuru Max zvinokurudzirwa kusangana ne cardio-kushushikana: kumhanya, kufamba, kusvetuka.
10. Kudzidziswa kwakakodzera kumatunhu epuraimari nesekondari. Nekudaro, kana iwe ukatora huremu hudiki, saka iwe wakawana wepakati nhanho mudzidzi.
Mhinduro pachirongwa Kate Friedrich - Musuru Max:
Sezvauri kuona, kuwana toni yakasimba muviri zvinogoneka kunyangwe pamba pasina chero midziyo. Kate Friedrich akakugadzirira iwe chaiyo mhasuru Workout, iyo iwe yauchazokwanisa kunyatso shandura chimiro chako.